5 Medium Apples — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/apples-5

Apples 5

CARBS

95g

PROTEINS

FATS

Apples, while nutritious, contain a significant amount of carbohydrates which can impact blood sugar levels in individuals with diabetes.

Quantity: 5 medium apples

Glycemic Index: 36

Glycemic Load: 12 per apple

Fiber: 17g

Key Nutrients: Vitamin C, potassium

Health Impact: Apples have a moderate glycemic index and can cause blood sugar levels to rise if consumed in large quantities without other macronutrients.

💉 Suggested Bolus

Consider pre-bolusing or splitting the bolus to manage the slower digestion of the fiber in apples.

🍽️ Best Paired With (Veg)

Mixed nuts – Healthy fats and protein in nuts can help slow the absorption of sugar.
Chia pudding – High in fiber and omega-3 fatty acids, helping to stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Protein from chicken aids in slower digestion and steadier blood sugar levels.
Smoked salmon – Omega-3 fatty acids in salmon can improve insulin sensitivity.

🥄 Smart Substitutes

Berries – Lower glycemic index, providing fewer carbs and a slower blood sugar rise.
Cucumber slices – Very low in carbohydrates and can help hydrate due to high water content.
Celery sticks – Negligible carbohydrate content and can be paired with fats like almond butter to balance blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion and absorption are slow.
30–60 min: Moderate rise in blood sugar, depending on individual glycemic response.
2–3 hr: Blood sugar begins to stabilize as the fiber in apples helps to slow the overall glucose release.

“Many in our community have found that pairing fruits with a source of protein or healthy fats can significantly mitigate blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of protein or healthy fat to slow the absorption of sugar.

🤔 FAQs about Apples 5

Can eating an apple affect my ketosis?

Yes, apples, being relatively high in carbs, can affect ketosis. Opt for lower carb fruits like berries or consider smaller portions.

What are the best times to consume fruits if I have diabetes?

Consuming fruits during or after a meal, rather than on an empty stomach, helps to slow glucose absorption and reduce spikes.

Have a question about Apples 5 or any other topic related to diabetes?

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